GymRa

GymRa fitness provides a wide variety of customizable, best in class videos & GIFs to help you lose weight & reach your goals. Start your free 30 days, cancel any time!

Follow Gymra On

5 Highly Effective Moves for a rocking core

1- V Shoulder Press - Sit in a V position on your hips. Bend your elbows, holding the dumbbells in your hands with palms facing forward. With your legs straight and feet together, press the weights up while straightening out your elbows. Keep abs tight and maintain your V hold throughout the exercise. If you can, keep your back very straight and your feet together throughout this exercise to get maximum results. Do 20 reps.

2- Full Sit Up with A Twist - Lie flat on your back with knees bent and feet shoulder width apart. Squeeze the weights together above your stomach with palms facing each other. Do a full sit up, keeping your arms together & straight in front of you. Do not bend forward when you sit up. At the top of the move, rotate your body to one side as far as you can. Simultaneously straighten your arms and squeeze the weights together. Return to center, lie down, and bring the weights above your head with arms straight and lightly touching the ground. Make sure your knees are bent throughout the exercise and abs are tensed. Do 10 reps on each side.

3- Plank w/Leg Side Steps - Get into plank position with feet and hands shoulder width apart. Lock your knees and lift a leg up and around your opposite leg from the hips, lightly tapping your toes on the ground each time. Do 15 reps on each side. Keep your elbows locked throughout and make sure your back is straight.

4- Turkish Get Up (On Elbow) - Lie flat on your back with knees bent, shoulder width apart. Hold the weight in your left hand with arm straightened out and palms facing the sky. Your right arm should be rested at your side with palms down. Sit up, lifting your body off the ground while resting on your right elbow and raising your left arm as high as you can. Return to starting position. Repeat 10 times on each side. To make this exercise more challenging, raise yourself up off your hand instead of resting on your elbow.

5- Turkish Get Up (On Hand) - Lie flat on your back with knees bent, shoulder width apart. Hold the weight in your left hand with arm straightened out and palms facing the sky. Your right arm should be rested at your side with palms down. Sit up, lifting your body off the ground while resting on your right elbow and raising your left arm as high as you can. Return to starting position. Repeat 10 times on each side. To make this exercise more challenging, raise yourself up off your hand instead of resting on your elbow.

http://gymra.com/free-trial

  1. onehunnadtketodaze reblogged this from lleilaaliell
  2. fitnessjourney93 reblogged this from fitbeliever
  3. peppermintteaand-avocadotoast reblogged this from healthhopehappinesss
  4. curls-will-run reblogged this from fitbeliever
  5. vontessavongina reblogged this from fatasstryingtobefit and added:
    Need these in my routine
  6. lleilaaliell reblogged this from fatasstryingtobefit
  7. loclovinyogini reblogged this from makingmyfreshstart
  8. fatasstryingtobefit reblogged this from lessthan-yesterday
  9. lessthan-yesterday reblogged this from weight-evaporate
  10. willowpeterson reblogged this from fitbeliever
  11. naturally-thin reblogged this from futurenutritionist
  12. graveclassroom reblogged this from nailbats
  13. loseittogetit reblogged this from weight-evaporate
  14. lululemonkush reblogged this from gymra
  15. weight-evaporate reblogged this from hellolozzie
  16. hellolozzie reblogged this from lilfitprincess
  17. luvuyourself reblogged this from fitbeliever
  18. girlinthebow reblogged this from body-is-a-temple
  19. body-is-a-temple reblogged this from fitbeliever
  20. strongcurrent reblogged this from fitnofat
  21. musculature reblogged this from fitbeliever
  22. my-hips-dont-lie reblogged this from fitbeliever